Black Bean Soup

Black Bean Soup
Originally uploaded by Simply Frugal

A sturdy bean soup with Caribbean flavors.

CUBAN BEAN SOUP
Six servings
Buy: Black beans, pork loin (ham, dry sherry, fresh lemon)

	6 servings	2 servings
Black beans	2 C	2/3 C
Olive oil	2 Tbsp	2 tsp
Onions, chopped	1 C	1/3 C
Garlic	2 tsp	1 tsp
Pork shoulder	8 oz	3 oz
Tomato	1/2 C	3 Tbsp
Vinegar	2 Tbsp	2 tsp
Cumin	1/2 tsp	dash
Bay leaf	1	1/3
Pepper	dash	dash
Salt	1/2 tsp	dash

Wash beans well. Soak over night, drain soaking water. Cover beans with water and bring to a boil. Turn down heat and simmer until soft, about 3 hours. Drain. Puree the beans. Lightly rinse the pan, and return beans.

Chop pork into small dice.

Heat the oil until a haze forms. Add the onions and the garlic and stir until soft. Add the cumin, bay leaf, and pepper, and stir for 1 minute. Add tomato, pork, sherry OR vinegar, and stir until mixture thickens slightly. Add to bean puree and heat for 15 minutes.

Serve garnished with slices of boiled egg and lemon.

Fancy Fixins
Use ham instead of pork
Use annatto oil in place of olive oil
Use fresh tomato in place of canned diced tomato
Use sherry instead of vinegar

Pantry

Pantry
Originally uploaded by Simply Frugal

The heart of living frugally is buying only what you need, and paying the lowest possible price for it.

I'm an impromptu cook who loves looking in the refrigerator and cupboards to whip up an on-the-spot meal. But that requires discipline. I only go to the grocery store once a week, so my food palette needs to have all the basics ready to go. Over the years, I've created a number of inventory lists. Some are for times when you have no electricity. Others are for a basic 1200-calorie exchange menu.

The Bare Cupboard Basics list gives you the very cheapest sources for healthy eating. When my cupboard is bare, it actually has a lot of the basics: flour, sugar, eggs, beans, canned or frozen vegetables, and spices. In a pinch, I can cook two-weeks worth of meals from the cupboard. I buy these in large quantities when the price is right*, and use the list to check my inventory every week.

*The Price Is Right
If you know what the everyday price at your local low-cost grocery store is, you will always be able to tell if a sale price somewhere else is a bargain. More about that in a future post.

The Price Is Right Jan 25 - 31

The Price is Right
Originally uploaded by darthdowney

The weekly sales flier at my alternative* grocery store usually provides me with the fresh vegetables and meat that I need for the week. I calculate the price per serving and select the least expensive alternative.

This week, the following prices were in effect:

Pork shoulder, bone-in (99¢ per pound)
Boneless, skinless chicken breast (1.69 per pound)
Ground beef, chuck (1.79 per pound)
Pork tenderloin, boneless (2.99 per pound)
Ground beef, sirloin (3.69 per pound)

The cost per 3 ounce serving for each of these was

35¢ Pork shoulder
43¢ Chicken
46¢ Ground chuck
87¢ Pork tenderloin
91¢ Ground sirloin

Cost per serving takes into account the loss of fat, water, and bones when you cook the raw meat. It's a better estimate of the actual cost of the protein in the meat than using the price per pound of raw meat.

Fresh Fruits and Vegetables
Cost per 1/2 C serving

11¢ Apples (83¢ per pound)
15¢ Grapefruit (50¢ per pound)
28¢ Navel Oranges (50¢ per pound)
34¢ Tomatoes ($1.29 per pound)
37¢ Avocado ($1.00 per fruit)

Other good deals that I stocked up on were
Tomatoes, canned 23¢ per serving (.80 for 14.5 oz)
Ketchup .041 per ounce (.99 for 24 oz)
Mustard .049 per ounce (.99 for 20 oz)
Walnuts 3.99 per pound


*Save A Lot is consistently less expensive than my alternative grocery store if I'm just walking in and buying a list of items. But some of the items on my Simply Frugal shopping list aren't available there. And often, sale prices at the alternative store are less than the everyday price at Save A Lot.

My Bare Cupboard Basics inventory list includes the standard price for the item at Save A Lot. By knowing what I'd normally pay, I can quickly decide whether the sale price is actually saving me money. For example, at Save A Lot, I usually pay .056 per ounce for mustard. So I stocked up the pantry at the alternative store this week.

I shop at a regional chain called Meijers. No matter where you are, you can find an equivalent store. Usually a few pennies more per item than Save A Lot, but if you only buy the sale items, you can save a great deal.

Simply Frugal Inventory List

All you ever need to make the simple or extremely frugal recipes.

Groceries Catsup Green beans Green chilis Lemon juice Mayonnaise Evaporated milk Oil Peanut butter Pineapple Raisins Soy sauce Tomato paste Tomato sauce Vinegar Walnuts Worcestershire sauce Dairy Bacon Butter Eggs Milk

Baking Banking powder Baking soda Cornmeal Cornstarch Flour, unbleached Flour, whole wheat Dry milk Honey (or Molasses) Lard Rolled oats Popcorn Rice, brown Salt Sugar, white Sugar, brown Vanilla Yeast Beverages Coffee Tea

Fresh Vegetables Cabbage Carrots Celery Garlic Ginger Green pepper Onion Potato Frozen Orange juice Green beans Beans Lentils Navy beans Pinto beans Split peas

Simply Frugal -- Herbs and Spices

Herb and Spices
Originally uploaded by Simply Frugal

The flavors you add to the basic foods can change a cornmeal concoction from Southern USA to Southern Italy with just a pinch of dried herbs.

If you live in a town with a food coop or a natural foods store, you can probably buy these in bulk at prices that are far less than the itty bitty jars on the shelf in the grocery store. If not, stock up first with cinnamon, chili powder, ginger, and vanilla extract, and add the rest as the budget allows.

Allspice
Basil
Bay leaf
Celery seed
Chili powder
Cinnamon
Cumin
Curry powder
Cloves
Dill weed
Ginger
Marjoram
Mustard, dry
Nutmeg
Oregano
Paprika
Peppercorns
Red pepper flakes
Sage
Tarragon
Thyme

Extremely Frugal recipes only use
Cinnamon, chili powder, and ginger.

Weekly Shopping

Baseline Prices
Originally uploaded by Simply Frugal

As much as I'd like to go shopping once a month, I can't afford to.

If I skip three weeks out of four, I have skipped 3/4 of the bargains and sales that keep my pantry stocked. So, each week, I compare the sale prices in the store fliers to the list of Bare Cupboard Basics and make sure I stock up on items I'll need when they are on sale.

To help me, I've created not only a list of Bare Cupboard Basics, but a list of their normal prices as well. Once a year, I take my list with me when I shop, and update any prices that have changed over the year.

With that list in hand, I can immediately tell if a sale is a bargain, or just flashing advertising that will not actually help my budget.

For example, most of us know the price of milk. In my area, it's been hovering around $3.25 to $3.50 a gallon. When it goes on sale for $2.77, it's time to stock up. But if it only goes down to $3.10 I don't.

Caraway Apple Sauerkraut

Caraway Apple Sauerkraut
Originally uploaded by Simply Frugal

Sauerkraut	2 lb
Apple	1 C
Caraway seed	1 Tbsp

Drain sauerkraut and place in saucepan.
Slice apple very thin and add to pan.
Sprinkle caraway seeds over apples.
Add your choice of liquids to simmer it in.

Wine is traditional, but I usually use apple juice, or applejack. Water works just as well for cooking but doesn't give it the 'secret ingredient' flavor.

How To Shop SaveALot

SaveALot is an extreme value grocery store. That means that they sell a carefully selected assortment of the items you purchase most frequently, in the most popular varieties and sizes.

For the 53 items on the Simply Frugal shopping list, SaveALot is hands-down the least expensive place to buy them if you can't wait for a sale at Meijer or Kroger.

SaveALot has a monthly, not weekly, flier with great deals that are better than their usual price. For meats and produce, those deals are only available for the first two weeks of the month. I usually shop SaveALot once a month, during the first couple weeks, to take advantage of these specials.

While I'm there, I stock up on the pantry items from the list below. Items on this list usually are not sale items at Meijer or Kroger, so there's no need to wait for a better price. The better price is here at SaveALot, every day.

Groceries Catsup Green beans, canned Mayonnaise Evaporated milk Oil Pineapple Tomato paste Tomato sauce Worcestershire sauce

Baking Banking powder Baking soda Cornstarch Molasses Lard Rolled oats Salt Sugar, white Sugar, brown Vanilla Beverages Coffee Tea

Fresh Vegetables Cabbage Carrots Green pepper Onion Beans Lentils Navy beans Pinto beans Split peas Rice

No Coupons!

I have a budget of $30 per week to feed two people. I don't use coupons, but I routinely save 40-50% on my grocery receipt. It can be done with a little planning and some basic information about the normal price of things on your shopping list.

Next time you're buying something basic with a coupon, take a minute to compare the coupon price with the price of the store brand or value brand. Often, even with a coupon you're paying more than the regular price of the item.

But I seldom buy the store brand at the regular price. For example, elbow macaroni is 98¢ for a 1 pound box when I buy the store brand. When it's on sale, it's only 50¢ a box. So I only buy macaroni and spaghetti when they are available for 50¢ a pound. At that point, I stock the pantry with the amount I'll need until they go on sale again (about once every 6 weeks).

I also only buy milk when it's on sale. The week it's available for $2.00 a gallon, I buy enough for 2 weeks. I also have noticed that Meijer and Kroger usually have milk on sale at different times. So even if I need another gallon, I know where to pick it up at its lowest price.

Using the Simply Frugal inventory list, I've recorded the regular price and the sales price for each of the 53 items on the list. I can immediately tell whether the sale + coupon price of a brand-name item matches the usual sale price of these basics.

Every week, in the post The Price Is Right, I post the current sale prices at Meijer, SaveALot, and Kroger for southeast Michigan. I list pantry items to stock up on, along with the fresh fruits and vegetables, and meats. Check through the recipes to see how I've used those ingredients.

Extremely Frugal Vanilla Wafers

Vanilla Wafers
Originally uploaded by Simply Frugal

Sugar	1 C	1/2 C
Butter	1/2 C	1/4 C
Flour	1 1/3 C	1/2 C
Baking powder	3/4 tsp	3/8 tsp
Salt	pinch	pinch
Egg	1	1/2
Vanilla	1 tsp	1/2 tsp

Preheat oven to 350° F.
Cream sugar and butter.
Beat egg and vanilla together, then mix into butter mixture.
Stir flour, baking powder, and salt together, and incorporate slowly into batter.
Drop by teaspoonsful about 2 inches aprat on ungreased cookie sheet.
Bake 10-12 minutes until edges of cookies are brown. Remove to wire rack to cool.

Simple BBQ Sauce

BBQ Chicken
Originally uploaded by Simply Frugal

Onion	1 C
Garlic clove	2
Butter	3 Tbsp
Worcestershire sauce	2 Tbsp
Sugar	2 tsp
Chili powder	1 tsp
Dry mustard	1/2 tsp
Red pepper flakes	1/2 tsp
Vinegar	1 C
Coffee	1/4 C
Tomato sauce	1/2 C

Mince onion and garlic very fine. Combine with butter, Worcestershire sauce, sugar, chili powder, dry mustard, red pepper flakes, vinegar, and coffee.
Bring to a boil and stir in tomato sauce. Boil 5 more minutes.
Reserve 1/2 C sauce and use remainder to marinate meat 3 hours at room temperature or overnight in the refrigerator.
Baste with marinade while cooking.
Serve reserved sauce at the table.

Note: the cold coffee can be as strong as you like. Even if it's been left warming in the coffee pot all day, the intensity of the flavor will work well here. Instant espresso is a substitute for strong cold coffee.

Perfect Hard Boiled Eggs

Hard Boiled Eggs
Originally uploaded by Simply Frugal

Ever wondered why you get that black stuff on your hardboiled eggs?

It comes from overcooking them.

Start the eggs in cold water, bring them to a boil, and time them carefully. After exactly 10 minutes, run cold water over them to stop the cooking process.

Same cooking times, but the egg on the left was cooled quickly in cold water. The egg on the right was allowed to cool by sitting on the counter at room temperature.

Salmon Quiche

Salmon Quiche
Originally uploaded by Simply Frugal

Ingredient	9 inch	Tart
Salmon	1 C	1/4 C
Swiss cheese, shredded	8 oz	2 oz
Onion, grated	2 tsp	1/2 tsp
Flour	1 Tbsp	1 tsp
Salt	1/4 tsp	pinch
Egg	3	1
Milk	1 C	1/4 C

Preheat oven to 450 F.
Grate onion, shred cheese.
Shred salmon.
Combine cheese, onion, flour and salt, mixing well.
Layer filling and cheese mixture in pastry shell.
Mix egg and milk, pour over cheese and filling.

Bake in 450 oven 15 minutes, then lower heat to 325 and bake 30 minutes longer, or until just firm in center. Let stand 5 minutes before cutting.

Coring The Apple

Apple Core
Originally uploaded by Simply Frugal

A utensil that finds a lot of use in my kitchen is the melon baller. I primarily use it to remove the seeds and core of fresh pears and apples.

Extremely Frugal Bread Pudding

Simple Bread Pudding
Originally uploaded by Simply Frugal

BREAD PUDDING
Buy: nothing

Milk	2 1/4 C
Sugar	1/2 C
Cinnamon	1 1/2 tsp
Eggs	2
Bread*	1/2 pound
Raisins	1/2 C

Beat milk, sugar, cinnamon, and eggs in large bowl. Stir in bread cubes and raisins.
Pour into greased casserole.
Bake uncovered at 350 F for 40 to 45 minutes or until knife inserted 1 inch from edge comes out clean.

Serve with custard sauce or hard sauce.

*A slice of bread is about 1 ounce. Use 8 slices, or the equivalent in stale bagels, Italian or French bread, or any leftover yeast rolls. Muffins, biscuits, cornbread, and other quick breads don't work as well.

Extremely Frugal Caramel Onions

Caramel Onions
Originally uploaded by Simply Frugal

Onions	4 C
Sugar	1 tsp

Slice onions very thinly.
Put a cast iron or heavy stainless steel frying pan on the burner but Do Not Add Water Or Grease.
Stir sliced onions over medium heat until most of the water has evaporated and onions begin to brown. This will take 20 minutes or more.
Stir frequently and avoid sticking. You're carmelizing the sugars in the onions. If necessary you can add a bit of sugar to help the browning process.

Sesame Oil

Sesame Oil
Originally uploaded by Simply Frugal

There are two kinds of sesame oil sold. One, a light golden color, is used as you would use any cooking oil. Dark or roasted sesame oil is a flavoring ingredient that can be purchased in Asian grocery stores and in some supermarkets in the ethnic foods section. Don't try to substitute one for the other. The darker oil has a very powerful flavor.

The dark sesame oil adds its special flavor to salad dressings as well as hot dishes.

Brynt Potatis I Ugn (Extremely Frugal Roasted Potatoes)

From a Swedish friend

Roasted Potatoes

4 Servings
Potatoes	4	1
Butter	4 Tbsp	1 Tbsp
Salt	1 tsp	1/4 tsp

Preheat oven to 450 F
Melt butter.
Cut each potato into 6 wedges. Blanch for 3 minutes in boiling water and dry.
Butter a baking dish and place potatoes in a single layer.
Dribble melted butter over the wedges and sprinkle liberally with salt.
Roast for 1 minutes in a 450 F oven, turn and roast another 15 minutes.

Simple Texas Dry Rub

A spicy mixture that I make up in quantity to give oven-roasted meats a summer flavor.

Garlic	2 cloves
Salt	1 Tbsp
Chili Powder	1tsp
Black pepper	1 tsp
Paprika	1 tsp
Cumin	1/2 tsp
Coriander	1/2 tsp
Dry mustard	3/4 tsp

Mash garlic, and combine thoroughly with spices.
Rub into meat on all sides and let it stand for two hours at room temperature before cooking.

If you are making up a large quantity, leave out the garlic. When you're ready to use it, mash 1/4 C dry rub with two garlic cloves.

Baked Ham

Precooked Ham	3 lb
Apple juice concentrate	1/4 C
Brown sugar	1/2C
Dry mustard	1 tsp
Cloves	1/2 tsp
Cinnamon	1/2 tsp
Cloves, whole	18

Mix apple juice concentrate (or cider), brown sugar, dry mustard, cloves, and cinnamon into a paste. Spread over surface of the ham. Score ham surface with sharp knife, and stick a whole clove into the center of each diamond shape.

Bake in 425 F oven for 15 to 20 minutes, until fat is crisp and coating has melted. Lower heat to 250 F and heat through, about 1 hour.

Buy: Ham, frozen apple juice or cider.
Pantry: brown sugar, dry mustard, cloves, cinnamon

Extremely Frugal Biscuits

A favorite from the San Jacinto Inn, near the Battleship Texas, in Houston. It closed long ago, but on Sunday, you could have as many biscuits as you wanted with your fried chicken and mashed potatoes. They had home-made strawberry jam to go with them.

Biscuits
10 biscuits

Flour	2 C
Baking powder	2 1/2 tsp
Salt	1/2 tsp
Sugar	1/2 tsp
Shortening	3/4 C
Milk	3/4 C + 2 Tbsp

Preheat oven to 400 F
Blend flour, baking powder, salt, and sugar in a large bowl.
Cut in shortening until its the size of cornmeal.
Make a well in the center, and pour in milk. Stir quickly (about 30 seconds) to combine flour and milk.
Turn out on floured counter and pat or roll into 1/2 inch thickness. Cut into 10 biscuits.
Bake for 10 to 12 minutes.

For cheese biscuits, stir in 1/2 C shredded cheese before adding milk. If you use swiss cheese, a pinch of nutmeg adds an interesting hint of flavor.

Extremely Frugal Spoonbread

Spoonbread
Originally uploaded by Simply Frugal

An old Southern cornmeal dish.

Spoonbread
Serves 6

Water	1 C
Butter	3 Tbsp
Cornmeal	1 C
Salt	1 tsp
Baking powder	1 1/2 tsp
Milk	1 1/3 C
Eggs	2

Preheat oven to 375 F

Bring water to a boil. Add butter.
Mix cornmeal, salt, baking powder.
Pour boiling water over cornmeal mixture, stir until well mixed.
Slowly stir in milk, a few spoonsful at a time. When milk is incorporated, add eggs. Beat until well blended.
Pour batter into a well-greased baking pan.

Bake at 375 F for 40 minutes. Mixture will still be slightly soft in the center.

Extremely Frugal Carrot Raisin Slaw

Carrot Raisin Slaw
Originally uploaded by Simply Frugal

A nice alternative to cabbage is this carrot and raisin combo.

Carrot Raisin Slaw
4 servings

Carrot	2 C
Raisins	2 Tbsp
Mayonnaise	2 Tbsp
Salt	1/4 tsp
Pepper	1/8 tsp

Grate carrots and mix in raisins. Stir in mayonnaise, salt, and pepper. Chill for at least 1 hour.

Extremely Frugal Carolina BBQ Sauce

A sharp contrast to the usual tomato-based barbeque sauce

Cider Vinegar	1 1/2 C
Water	1 C
Butter	1 Tbsp
Dried red pepper flakes	1/4 tsp
Salt	1 tsp
Garlic	2 cloves

Heat vinegar, water and butter until butter melts. Add dried red pepper flakes, salt, and crushed garlic. Simmer for 10 minutes.

Use as marinade and basting sauce for pork, chicken, and beef.

Simple Apple Onion Saute

Apple Onion Celery Pork
Originally uploaded by Simply Frugal

An easy accompaniment to roasted meat.

Apple Onion Saute
4 servings

Apples, Granny Smith	1 pound
Onions	1/2 pound
Butter	1 Tbsp
Celery (optional)	1/2 C
Sage	1 tsp
Salt	1 tps

Slice onions into thin rounds.
Core apples, but do not peel. Slice into thin wedges.
Melt butter in frying pan, and saute apples until slightly browned.
Add onions (and celery) and saute until translucent.
Add sage and salt and pepper to taste. Cover and cook 5 minutes longer.

Can also be used as a base while roasting pork or beef.

Simple Rosemary Roasted Chicken and Potatoes

An easy oven dinner.

Rosemary Roasted Chicken
4 servings

	4 serv
Chicken leg quarters	2.5 lb
Potatoes	1 lb
Oil	1 Tbsp
Garlic	3 cloves
Rosemary	1 Tbsp
Salt	1 tsp

Cut potatoes into thick wedges.
Rub potatoes and leg quarters with oil*.
Crush garlic and rub over leg quarters.
Crush rosemary and sprinkle over potatoes and leg quarters.

Place in covered roasting pan and put in oven.
Turn oven to 350 F** and roast chicken for 45 minutes.
Remove cover, and roast 15 minutes more or until potatoes are browned.


*Olive oil tastes especially good.
**There is no need to preheat the oven

Simple Egg Salad Sandwiches

Egg Salad Sandwich
Originally uploaded by Simply Frugal

When eggs are on sale, use them as a lunch as well as breakfast

Egg Salad Sandwiches
4 servings

Hard-boiled eggs	6	2
Mayonnaise	1/4 C	4 tsp
Salt	1/2 tsp	1/8 tsp
Worcestershire sauce	1/2 tsp	1/8 tsp
Basil	1/4 tsp	pinch
Marjoram	1/4 tsp	pinch

Slice eggs in half and remove the yolks.
Thoroughly mix yolks, mayonnaise, salt, Worcestershire sauce, basil, and marjoram.
Roughly chop egg whites, and stir into yolk mixture.

Spread on bread or roll.

Extremely Frugal Quiche

Quiche
Originally uploaded by Simply Frugal

Eggs and milk create a wonderful main dish that lets you use up leftovers. With milk and eggs coming down in price, these savory custard fillings are regaining their spot on my frugal meals list

Ingredient	9 inch	Tart
Meat or vegetable filling	1 C	1/4 C
Swiss cheese, shredded	8 oz	2 oz
Onion, grated	2 tsp	1/2 tsp
Flour	1 Tbsp	1 tsp
Salt	1/4 tsp	pinch
Egg	3	1
Milk	1 C	1/4 C

Preheat oven to 450 F.
Grate onion, shred cheese.
Shred or chop filling small.
Combine cheese, onion, flour and salt, mixing well.
Layer filling and cheese mixture in pastry shell.
Mix egg and milk, pour over cheese and filling.

Bake in 450 oven 15 minutes, then lower heat to 325 and bake 30 minutes longer, or until just firm in center. Let stand 5 minutes before cutting.

Fillings:
Cooked broccoli or asparagus
Mushrooms
Spinach (squeezed nearly dry)
Sliced onions and bacon
Salmon
Chicken and softened dried tomatoes.

Simple African Peanut Chicken

A tomato and peanut sauce provide an interesting twist on chicken

African Peanut Chicken
4 servings

	4 servings
Oil	1 Tbsp
Chicken leg quarters*	2.4 pounds
Tomatoes, diced	1 C
Onion, sliced	1/2 C
Garlic	1 clove
Red pepper flakes**	1/2 tsp
Ginger	1/4 tsp
Chili powder	3/4 tsp
Salt	1/2 tsp
Peanut butter	3/4 C

Brown chicken in oil. Remove chicken.
Add tomatoes, onion, garlic, red pepper flakes, ginger, chili powder, and salt. Bring to a boil and simmer 10 minutes.
Add chicken and simmer 45 minutes. Add water as necessary.
Stir some of the hot liquid into the peanut butter, pour back into chicken mixture. Stir until well blended.

Serve over hot rice.

*Bone in chicken breasts: buy 1.5 pounds
*Boneless skinless breasts: buy 1.4 pounds
**Tabasco or other hot sauce: 1/4 tsp

Extremely Frugal Pie Crust

Size Of Peas
Originally uploaded by Simply Frugal

An easy piecrust.

Ingredient	1 9-inch	1 tart
Flour	1 C	1/4 C
Salt	1/2 tsp	1/8 tsp
Lard	1/3 C	1 Tbsp
Water	2 Tbsp	1 1/2 tsp

Stir salt and flour together. Cut in lard or shortening until fine. Sprinkle water onto flour 1 tablespoon at a time.
Mix lightly with a fork until moist.
Gather dough together, pressing into a ball.
Roll out 1/8 inch thick.

Flour	Crusts
1/4 C flour =	1 tart
1/2 C flour =	1 6 in	2 tart
3/4 C flour =	1 8 in
1 C flour =	1 9 in	2 6 in
1 1/2 C flour =	2 8 in
2 C flour =	2 9 in